Makes: 2 servings
Prep time: 10 min
Cook time: 15 min
Macros (per serving):

• Calories: ~400

• Protein: ~52g

• Carbs: ~28g

• Fat: ~8g

Ingredients

• 6 oz cooked lentil or chickpea pasta 

• 1 lb cooked chicken breast (diced) 

• 1/2 cup low-fat cottage cheese 

• 1/2 cup marinara or tomato sauce (no sugar added) 

• 2 tbsp grated Parmesan or shredded mozzarella 

• Seasonings: basil, oregano, garlic powder

Instructions

1. Cook the pasta:
   Prepare lentil or chickpea pasta according to package instructions. Drain and mix with marinara and seasonings.

2. Add protein and creaminess:
   Fold in diced chicken breast and cottage cheese until evenly combined.

3. Bake or reheat:
   Top with Parmesan or mozzarella and bake at 375°F for 10–15 minutes, or microwave if prepping ahead.

4. Store:
   Keep in the fridge for up to 4 days, or freeze for later use.

Pro Tips

• Using lentil or chickpea pasta keeps carbs moderate while boosting protein and fiber.

• Cottage cheese adds a creamy texture and extra protein without much fat.

• Add spinach or zucchini noodles for more volume and nutrients.

Makes: 3 servings
Prep time: 15 min
Cook time: 30 min
Macros (per serving):

• Calories: 445

• Protein: 56g

• Carbs: 18g

• Fat: 15g

Ingredients

• 1 whole spaghetti squash (yields ~4–5 cups when cooked)

• 1 lb chicken breast, baked & chopped

• 1 cup low-fat cottage cheese

• ½ cup low-fat milk

• ¼ cup grated Parmesan cheese (plus extra for topping)

• 1 tsp Kinders Buttery Garlic & Herb seasoning

• Pinch nutmeg

• Salt & pepper, to taste

Optional add-ins:

• ½ cup peas & carrots

• Sautéed spinach and mushrooms

Instructions

1. Prep the squash:
   Cut the spaghetti squash into rings and remove the seeds. Boil in a large pot for 28–30 minutes until fork-tender. Let cool slightly, then shred into noodles using a fork (yields 4–5 cups).

2. Bake the chicken:
   Preheat oven to 425°F. Slice chicken breasts horizontally into 4 thin cutlets. Season as desired and bake for 18–20 minutes, or until internal temperature reaches 165°F. Let rest, then chop into chunks.

3. Make the Alfredo sauce:
   In a blender, combine cottage cheese, milk, Parmesan, garlic & herb seasoning, salt, pepper, and nutmeg. Blend until smooth. Pour into a pan and warm over low heat, stirring until thick and creamy.

4. Combine & heat:
   In a large pot, toss together spaghetti squash noodles, chicken, and Alfredo sauce. Stir over low heat until warmed through. Add optional veggies if desired.

5. Serve:
   Divide into 3 portions, top with extra Parmesan, and enjoy warm.

Pro Tips

• For a richer sauce, add 1 tbsp light cream cheese to the blender.

• Use rotisserie chicken for faster prep.

• This dish stores well — refrigerate for up to 4 days or freeze individual portions.

Makes: 1 serving
Prep time: 10 min
Cook time: 15 min
Macros (per serving):

• Calories: ~395

• Protein: ~50g

• Carbs: ~22g

• Fat: ~13g

Ingredients

• 6 oz cooked lean ground beef (90–96%) 

• 4 oz cooked Banza or chickpea pasta 

• 1/2 cup low-fat cottage cheese 

• 2 tbsp grated Parmesan or reduced-fat mozzarella 

• Seasonings: garlic powder, Italian seasoning, black pepper

Instructions

1. Cook the beef:
   Brown lean ground beef in a skillet with garlic powder, Italian seasoning, and black pepper. Drain if needed.

2. Cook the pasta:
   Prepare chickpea pasta according to package directions and drain.

3. Make the sauce:
   Blend cottage cheese with a splash of water and Parmesan until smooth and creamy.

4. Combine everything:
   Toss beef, pasta, and creamy cottage cheese sauce together until well mixed.

5. Optional bake:
   For a cheesy, bubbly finish, bake at 375°F for 10 minutes.

Pro Tips

• Add spinach, mushrooms, or zucchini for extra volume and nutrients.

• Swap beef for ground turkey or chicken to reduce fat.

• Great for meal prep — stores up to 4 days in the fridge or can be frozen for quick dinners.

Makes: ~7–8 tacos (Macros below for 3)
Prep time: 10 min
Cook time: 10 min
Macros (per 3 tacos):

• Calories: ~505

• Protein: ~55g

• Carbs: ~44g

• Fat: ~24g

Ingredients

• 1 lb ground chicken

• Street taco tortillas (Carb Counter or other low-carb option)

• Garlic butter & herb seasoning, salt, and pepper

• Avocado oil spray

• Chopped Caesar salad mix (or homemade version with romaine, light Caesar dressing, and shaved Parmesan)

• Bacon bits (optional but elite)

Instructions

1. Prepare tortillas:
   Lay out parchment or foil and place 7–8 tortillas on top. Add about 2 oz ground chicken to each and spread evenly across the tortilla. Season both sides with garlic butter herb seasoning, salt, and pepper.

2. Cook:
   Spray your griddle or large skillet with avocado oil and heat to 325–350°F.
   Place tortillas chicken side down for 3–5 minutes until golden, then flip and cook another 3–5 minutes until done.

3. Make the salad:
   While tacos cook, toss your Caesar salad mix (set dressing and toppings aside for garnish).

4. Assemble:
   Plate tacos, top generously with Caesar salad, sprinkle with bacon bits, and enjoy immediately.

Pro Tips

• Add a squeeze of lemon or a dash of hot sauce for brightness.

• For meal prep, store chicken tortillas separately and add salad just before eating.

• These reheat perfectly on a skillet — skip the microwave to keep tortillas crisp.

Makes: 4–5 servings
Prep time: 10 min
Cook time: 30 min
Macros (per serving):

• Calories: ~310–330

• Protein: ~38g

• Carbs: ~25g

• Fat: ~6g
  
  

Ingredients

• 1 tbsp olive oil or avocado oil

• 1 medium yellow onion, diced

• 2 cloves garlic, minced

• 1 (4 oz) can diced green chiles

• 1 (15 oz) can white beans (Great Northern or cannellini), drained and rinsed

• 1½–2 cups low-sodium chicken broth (start with 1½, add more for desired thickness)

• 1 lb chicken breast (raw, boneless, skinless)

• ½ cup corn (optional)

• ½ tsp cumin

• ½ tsp chili powder

• ¼ tsp smoked paprika

• Salt & pepper, to taste

• ½ cup plain nonfat Greek yogurt (for creaminess)

• Juice of ½ lime

• Optional toppings: chopped cilantro, shredded cheese, or avocado slices
  
  

Instructions

1. Sauté aromatics:
   Heat oil in a large pot over medium heat. Add onion and garlic; cook for 2–3 minutes until fragrant.

2. Add flavor + chicken:
   Stir in green chiles, cumin, chili powder, paprika, salt, and pepper. Add raw chicken breasts and coat evenly.

3. Simmer:
   Add beans, corn, and chicken broth. Bring to a boil, then lower heat, cover, and simmer 20–25 minutes until chicken is cooked through and tender.

4. Shred:
   Remove chicken, shred with two forks, and return to the pot.

5. Thicken:
   Mash some of the beans with the back of a spoon to naturally thicken the chili.

6. Finish:
   Remove from heat and stir in Greek yogurt and lime juice (don’t boil after adding yogurt).

7. Serve:
   Top with cilantro, cheese, avocado, or crushed tortilla chips if desired.
   
   

Storage

• Fridge: up to 5 days

• Freezer: up to 3 months (cool completely before freezing in portions)
  
  

Pro Tips

• For extra depth, add ½ tsp onion powder or a dash of cayenne for heat.

• Swap chicken for rotisserie or shredded turkey to save time.

• Use Greek yogurt instead of sour cream for the same creamy texture with added protein.

• For meal prep, store yogurt separately and stir in after reheating.

Makes: 2 servings
Prep time: 10 min
Cook time: 15 min
Macros (per serving):

• Calories: ~440

• Protein: ~55g

• Carbs: ~24g

• Fat: ~12g

Ingredients

• 10 oz lean ground beef (90–96%) 

• 1 pack Immi high-protein ramen (or 4 oz Banza pasta) 

• 2 cup stir-fry vegetables (fresh or frozen) 

• Seasonings: low-sodium soy sauce, minced garlic, sesame seeds (optional)

Instructions

1. Cook the beef:
   In a skillet over medium heat, brown the ground beef with garlic and a splash of soy sauce until cooked through.

2. Prepare the noodles:
   Cook the high-protein ramen or chickpea pasta according to package directions. Drain well.

3. Stir-fry the veggies:
   In the same pan, sauté the stir-fry vegetables for 3–4 minutes until tender-crisp.

4. Combine everything:
   Add cooked noodles to the pan with the beef and veggies. Toss with soy sauce until evenly coated.

5. Garnish:
   Top with sesame seeds or sliced green onion if desired.

Pro Tips

• Swap beef for ground turkey or tofu for a lighter version.

• Add sriracha or chili flakes for a spicy kick.

• Perfect for meal prep — keeps up to 4 days in the fridge and reheats well.

• For extra flavor, drizzle with 1 tsp sesame oil before serving (optional).

Makes: 3 servings
Prep time: 10 min
Cook time: 15 min
Macros (per serving):

• Calories: ~430

• Protein: ~58g

• Carbs: ~25g

• Fat: ~12g

Ingredients

• 1 lb lean ground turkey (93–99%) 

• 1/2 cup frozen peas & carrots 

• 1 1/2 cup mashed cauliflower (steam bag or homemade) 

• 2 tbsp light shredded cheddar or mozzarella 

• 1/2 cup low-fat cottage cheese 

• Seasonings: onion powder, thyme, rosemary, black pepper

Instructions

1. Cook the filling:
   In a skillet, cook ground turkey with peas, carrots, and seasonings until fully cooked and fragrant.

2. Make the creamy topping:
   Blend mashed cauliflower with cottage cheese until smooth and creamy.

3. Assemble:
   In a ramekin or small oven-safe dish, layer the turkey and veggie mixture on the bottom. Spread the cauliflower-cottage cheese mash over top.

4. Bake:
   Sprinkle with cheese and bake at 375°F for 10–15 minutes, until lightly golden.

5. Serve or store:
   Enjoy warm, or refrigerate for up to 4 days — it reheats beautifully and even tastes great cold.

Pro Tips

• Add a splash of Worcestershire sauce or low-sodium broth to the turkey for extra flavor.

• Use riced cauliflower for a chunkier texture, or blend smooth for a mashed-potato feel.

• Freeze in small ramekins for grab-and-go protein meals.

Makes: 2 servings
Prep time: 10 min
Cook time: 15–20 min
Macros (per serving):

• Calories: ~430

• Protein: ~56g

• Carbs: ~12g

• Fat: ~18g

Ingredients

• 16 oz chicken breast (butterflied or pounded thin) 

• 4 tbsp low-sugar marinara sauce 

• 2 tbsp turkey pepperoni (about 5 slices) 

• 4 tbsp shredded part-skim mozzarella 

• Optional toppings: sliced mushrooms, onions, spinach, oregano, red pepper flakes

Instructions

1. Preheat oven to 400°F.

2. Cook the chicken:
   Sear or bake the chicken breast until mostly cooked through.

3. Add toppings:
   Spread marinara sauce over the chicken, then layer on mozzarella, turkey pepperoni, and any optional veggies or herbs.

4. Bake:
   Return to the oven and bake for 8–10 minutes, or until cheese is bubbly and golden.

5. Serve:
   Enjoy as is, or pair with roasted zucchini or a light side salad for extra volume without extra calories.

Pro Tips

• For crispier edges, broil for the last 1–2 minutes.

• Use chicken cutlets for faster cooking or double the batch for meal prep.

• Freezer-friendly — bake multiple portions and freeze individually for easy reheats.